The 100 Great Years Blog

Evidence-based insights
on living well to 100

A couple in their late 40s reviewing their finances on a laptop looking confident and happy

Wealthspan: Safe withdrawal rates — how to make your money last as long as you do

The 4% rule is one of the most cited numbers in retirement planning. It is also frequently misunderstood. Here is what the original research actually shows — and what adjustments matter for a 30+ year retirement.

3 July 2026

A variety of healthy foods on a ktichen table, including yogurt, fruits, vegetables, olive oil

HealthNutrition

Nutrition: Your gut microbiome and why it matters for longevity

The trillions of microorganisms in your gut influence inflammation, immune function, metabolic health, and even mood. Diet is the most powerful lever you have to shape them.

2 July 2026

A woman in her 70s confidently walking down a staircase outdoors, looking calm, sturdy and happy

HealthMobility & Balance

Mobility & Balance: Falls, Balance, and Independence — The Hidden Longevity Threat

Falls are the leading cause of injury-related death in adults over 65. They are also largely preventable.

1 July 2026

A woman in her 30s focused on writing in a notebook at her kitchen counter, looking calm and reflective

WealthSpending

Spending: Building a budget that actually works

Most budgets fail within a month. Here's what the research says about why — and how to build one that doesn't.

30 June 2026

Man early 40s stepping out of a cold plunch in an urban sauna

HealthStress & Recovery

Stress & Recovery: Cold Exposure for Longevity — What the Research Actually Shows

Cold water immersion sits at an intersection of credible science and genuine hype. Here's an honest account of what the evidence actually supports.

28 June 2026

A man early 40s enjoying time in a sauna

HealthStress & Recovery

Stress & Recovery: Sauna Use and Cardiovascular Health -- What the Finnish Data Shows

No other passive activity has a stronger evidence base for cardiovascular benefit. The data from Finland has been accumulating for decades.

27 June 2026

A man in his early 50s standing in front of his house, looking calm and satisfied and secure

WealthDebt

Debt: Good debt, bad debt, and the mortgage question

Not all debt is equal. Understanding the difference between debt that works for you and debt that works against you changes how you should prioritise payoff.

24 June 2026

A man in his late 40s doing the sitting rising test in his living room

HealthMobility & Balance

Mobility & Balance: The Sitting-Rising Test — The 10-Second Mortality Predictor

Can you sit down on the floor and get back up without using your hands? The answer correlates with how long you're likely to live.

24 June 2026

A woman in her 40s reviewing personal finance documents and her laptop looking calm and confident

WealthRetirement Planning

Retirement Planning: Pensions, 401(k)s, and SIPPs — making sense of retirement account types

Workplace pensions, personal pensions, ISAs, 401(k)s, and SIPPs are all wrappers for retirement savings — with different rules, tax treatments, and optimal uses. Here is how to think about which to prioritise.

23 June 2026

A man in his early 50s relaxing in a leather chair reading Your Money or Your Life and drinking coffee

HealthStress & Recovery

Stress & Recovery: The Science of Recovery — Why Rest Is Where the Gains Happen

The training doesn't make you stronger. The recovery does. This is as true at 50 as it is for athletes.

22 June 2026

A woman in her early 40s jogging through the woods in soft daylight, checking her smart watch.

HealthCardio

Cardio: Making sense of the targets

Steps, vigorous minutes, Zone 2 — three different frameworks, three different numbers. Here's how they fit together, and what to actually aim for.

20 June 2026

A man in his early 50s walking confidently down the street in London holding an umbrella while it rains and storms

WealthInsurance

Insurance: Protecting what you've built

Insurance isn't about fear — it's structural protection for the financial foundation you're building. One decision made well here can prevent a decade of progress from unravelling.

20 June 2026

Evidence-based insightson living well to 100

Wealthspan: Safe withdrawal rates — how to make your money last as long as you do

Nutrition: Your gut microbiome and why it matters for longevity

Mobility & Balance: Falls, Balance, and Independence — The Hidden Longevity Threat

Spending: Building a budget that actually works

Stress & Recovery: Cold Exposure for Longevity — What the Research Actually Shows

Stress & Recovery: Sauna Use and Cardiovascular Health -- What the Finnish Data Shows

Debt: Good debt, bad debt, and the mortgage question

Mobility & Balance: The Sitting-Rising Test — The 10-Second Mortality Predictor

Retirement Planning: Pensions, 401(k)s, and SIPPs — making sense of retirement account types

Stress & Recovery: The Science of Recovery — Why Rest Is Where the Gains Happen

Cardio: Making sense of the targets

Insurance: Protecting what you've built

Wealthspan: Safe withdrawal rates — how to make your money last as long as you do

Nutrition: Your gut microbiome and why it matters for longevity

Mobility & Balance: Falls, Balance, and Independence — The Hidden Longevity Threat

Spending: Building a budget that actually works

Stress & Recovery: Cold Exposure for Longevity — What the Research Actually Shows

Stress & Recovery: Sauna Use and Cardiovascular Health -- What the Finnish Data Shows

Debt: Good debt, bad debt, and the mortgage question

Mobility & Balance: The Sitting-Rising Test — The 10-Second Mortality Predictor

Retirement Planning: Pensions, 401(k)s, and SIPPs — making sense of retirement account types

Stress & Recovery: The Science of Recovery — Why Rest Is Where the Gains Happen

Cardio: Making sense of the targets

Insurance: Protecting what you've built

Evidence-based insights
on living well to 100